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Old 11-22-2017, 09:35 AM   #4581
Tim Babcock
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Re: The Shed 'O Pain

Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

5 sets
Single-Leg Deadlift x 10 reps (5 each leg) 35, 44, 53, 62, 62#
45 seconds rest
Ab Roll Outs x 10 reps
45 seconds rest
DB Bench Press 40# DBs
45 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds every 90 seconds for 15 minutes

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
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Old Yesterday, 08:48 AM   #4582
Tim Babcock
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Re: The Shed 'O Pain

2 problems
Ring dips 1-2-3-4-5-4-3-2-1
2-finger hang 5-15 seconds
10 pronators
mobility work
5 rounds

10 campus laps on sloper
100 band pull aparts
mobility work
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Old Today, 09:35 AM   #4583
Tim Babcock
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Re: The Shed 'O Pain

10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 62#
45 seconds rest
Ring Rows x 10-8-6-4-2 reps
45 seconds rest

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
EMOM for 10 minutes w/44# KBs


Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing the other
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